CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Everyone makes mistakes. Not everyone owns them.”

Warm-up:

Follow Coach Margee

Metcon

Three Eagles (3 Rounds for reps)

On the 0:00…

1 Mile Run

On the 10:00…

3 Rounds:

15 Hang Power Cleans (135/95)(95/65)

12 Bar-Facing Burpees

9 Thrusters (same bar)

On the 20:00…

1 Mile Run

*Score is the sum of all three times*
You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

Cap each of these efforts at 9 minutes, giving you at least 1 minute of rest and transition time.

Record your score for the first run, the 3 round triplet, and the second run separately.

Your final score will be all three of those times added together (wodify will add them)

If you are unable to complete the work under the 10:00 time domain, log that round at 10:00

BARBELL MOVEMENTS

Choose your weight for the barbell movements based on the more challenging station – the thruster

This should be a heavier weight, but one that you can complete within 2 sets on every round

This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete.

Adjust the weights as necessary to meet this recommendation.

BAR FACING BURPEES

You do not have to stand to full extension when jumping over the bar

jumping up or stepping up off the floor are allowed

jump over the bar with two feet for “RX”

STRATEGY

With the same time windows to work within, let’s approach this workout like a 3×1 mile repeat

The goal here is to complete all 3 efforts in very similar times

MODIFICATIONS

Run

-2k row

-100/75 calorie bike

Hang Power Cleans

-15 Double DB hang power cleans

-15 KB Swings

-20 single DB hang power cleans (10/side)

-20 slamballs

Bar Facing Burpees

-regular burpees

Thrusters

-9 Double DB thrusters

-18 single arm DB thrusters (9 each)

-18 single BD goblet thrusters

-27 jumping air squats